8/9/14 – 8/17/14 Philly Training Camp

8/9/14 – 8/17/14 Philly Training Camp

Training camp in Philly was an incredible experience last week. I wish it could have gone on for 3 more weeks. I could live like that everyday of my life. Wake up early, train HARD with crazy good athletes, eat, nap, drink some coffee, train HARD again, eat, rest, train again. The intensity was high all week long. I learned a ton from my teammates. Several skills improved, learned backward rolls, a better grasp on freestanding HSPU’s (not mastered yet), great improvement on “basic” gymnastic skills (muscleups, butterfly ctb’s, depth HSPU’s, etc.). If you’d like to see some clips from training camp check out my YouTube channel HERE. The most important thing I took from it was a new level of competitiveness. Aside from all jokes and pissing contests with the boys, I learned again what it feels like to want to win at EVERYTHING. I don’t mean try hard at everything, I mean to want to crush the person next to you at whatever it is he/she is doing. A week full of that was FUN. Unfortunately, when the dust settled, I was not chosen to be a part of the 7 active men for this season’s roster. For whatever reason I have not proven myself to be an important enough asset to the team to be included on the active roster. I will listen and learn, and do everything I can to improve, however, I am satisfied with the FACT that there is nothing more I could have contributed to my goal of performing on the main stage. I threw everything at it. I wish my team...

8/8/14 – AM Training + PM AMRAP Test

AM gymnastics work: 3 sets: 7 x strict, hollow, ctb chinups 7 x wall walks 10 x maltese raises – 10# DB’s 7 x Box HSPU’s 15 x HR Pushups Awesome “warmup”. Movements feels good though. It’s so humid down here I was drenched after this. + A.  Snatch; 80% x 2 singles x 3 sets 230# for all sets. Did not feel great today. No misses but just didn’t feel sharp. https://www.youtube.com/watch?v=QbS1EZwLNPM&feature=youtu.be B.  C&J; 80-85% x 1 reps x 3-5 sets 280, 285, 290, 295, 300 Felt strong but joints hurt a but. Knees and elbows. All good. Some days you don’t feel thing, some days you do. The next day will be good. 295: https://www.youtube.com/watch?v=_arX41CpqUc&list=UUMy0Xc74HbvFTwryjESMKMw 300: https://www.youtube.com/watch?v=PJkMcrpPAyU&feature=youtu.be C.  Front Squat; 85% x 2 x 3 345, easy. This felt really strong. PM 15 minute amrap 10 CTB pull ups 10 double KB thrusters, 55#/hand 50 double unders 6 + 10 CTB + 2 Thrusters Felt pretty good on this. Initally thought 90 sec/round but that wasn’t happening today. My first round wasnt even that fast. Good pacing, felt good to push near the last 3 minutes. HAven’t done anything like this in a while. Split up all CTB sets in half from the beginning then unbroken in the end. All DU’s and KB’s...

8/7/14 – AM Swim Recovery

5 minutes light jogging in pool + on the top of every 45 sec. 25m light swim x10 rounds Done. Felt amazing. Miss this. About :30/25m. Easy...

8/6/14 – AM Training + PM Light Run

AM: gymnastics work + A.  Hip Clean x 5 x 3 – nothing over 75% of max clean.. pause for 2 sec. from the hip before doing the clean Done. Up to 245#. Felt solid.  https://www.youtube.com/watch?v=9I_8XmKfQjA&list=UUMy0Xc74HbvFTwryjESMKMw B.  Front Squat; 60% of max; 3 reps EMOM x 8 minutes.. fast reps out of whole Working sets at 245#. Felt fast. https://www.youtube.com/watch?v=UtatscGCETc&list=UUMy0Xc74HbvFTwryjESMKMw C.  Snatch pull off blocks – 90-100% of snatch x 5 x 3.. exaggerate through the ext. toes, shrug and hold  Done. Felt strong here too. Good morning. 255-285# PM 30-40 minute steady run Felt great to get out and run. about 33 minutes for the track i used. Back of right knee got a little tight but stopped once I was off of it. That was always my problem with distance running. weird little tendons in my knees would light up after 30 minutes or so. I could run all day if I didn’t feel like something was going to pop. Breathing was...

8/5/14 – AM Training/Lift + PM Training

AM  skill work (planche holds, handstand walking- forward, backward, sideways, and holds) Spent about 15 min. here. Just moved and worked off the paralletes for planche holds. Tough. Some triple under practice as well. + A.  Power Jerk – build to a comfortable double.. not a true 2 RM in 4 attempts Stopped at 325. Felt LIIIIIIGHT. B.  EMOM x 8 minutes; 1 PC + 1 hang clean – building from 60%.. don’t go over 85% of max clean here 215 – 285. Did pc + hpc to give left knee a rest. Power is a weakness of mine anyways. C.  Snatch DL  @100-105% x 3 x 3 285, 295, 305. Felt strong. PM 10 TnG DL @ 315 10 deficit HSPU @ 10” *as many as you can strict.. if not 10 then transfer quickly into the kip goal is 10 UB strict rest 90 sec. x3 :51, 8 strict, then 2 kip :41, 2 strict, then 8 kip 2:00, 2 strict, then rest kip. Had to break this one up a bit. Hit a wall  Set 1, 2 & 3: https://www.youtube.com/watch?v=qBIovAQrGsI&list=UUMy0Xc74HbvFTwryjESMKMw https://www.youtube.com/watch?v=lP6lbr8QEdQ&list=UUMy0Xc74HbvFTwryjESMKMw https://www.youtube.com/watch?v=EGwIEP_Zk5M&list=UUMy0Xc74HbvFTwryjESMKMw + 3 rounds @ 80/90/100% effort 20 ghd sit ups 20 cal on AB 20 cal on rower rest 90 sec. bt. rounds 3:17 – 80% 2:55 – 90% 1:58 – 100% Final Set: https://www.youtube.com/watch?v=oBkF30_3Tv4&list=UUMy0Xc74HbvFTwryjESMKMw Breathing felt pretty good. Subbed GHD’s for burpees. Stung a bit afterward but recovered better than usual. Overall good training day. Feeling pretty...